Gettin' Back To It - The Right Way!

 Hey guys.  I was talking with Shane earlier in the week and he's off to a really good start in his build up for track.  Big shout out to him.  Remember the principals

1. Build to your previous peak mileage +5 per week (maybe plus 10 for some of you guys that were lower mileage during cross).
2. Sprint, full gas, once per week.  Keep them short.  No more than 8-10 seconds.  Full recovery.  Have a good warm up first
3. One "hard" run a week of whatever you feel like.  Could be tempo, could be fartlek, could be threshold intervals, could be progression.  Have fun with it.  
4. If you're feeling good, throw in a long run